Plan Overview

This plan mirrors the PREDIMED Mediterranean diet — the eating pattern with the strongest cardiovascular evidence ever produced. Each day delivers approximately 1,800-2,000 calories with roughly 25% protein, 40% carbs, and 35% healthy fats (mostly olive oil and nuts).

Key principles:

Day 1 — Monday

Breakfast
Greek Yogurt with Walnuts & Honey
Plain Greek yogurt topped with chopped walnuts, a drizzle of honey, and cinnamon. ~360 cal
Lunch
Mediterranean Salmon Salad
Grilled salmon over greens with tomatoes, cucumber, olives, red onion, and olive oil-lemon dressing. ~560 cal
Snack
Almonds & Dark Chocolate
Small handful of almonds with 2 squares 85% dark chocolate. ~190 cal
Dinner
Chicken Souvlaki with Tzatziki
Herb-grilled chicken skewers with tzatziki, whole-wheat pita, and a large Greek salad. ~580 cal

Day 2 — Tuesday

Breakfast
Overnight Oats with Berries
Rolled oats with chia seeds, almond milk, and blueberries. ~350 cal
Lunch
Lentil Soup with Whole-Grain Bread
Hearty lentil soup with vegetables and a slice of whole-grain bread drizzled with olive oil. ~490 cal
Snack
Hummus with Vegetables
Hummus with cucumber, bell pepper, and carrot sticks. ~180 cal
Dinner
Baked Cod with Tomato-Olive Relish
Cod topped with tomatoes, olives, capers, and olive oil. Served with farro and roasted broccoli. ~540 cal

Day 3 — Wednesday

Breakfast
Avocado Toast with Egg
Whole-grain toast with mashed avocado, a poached egg, and cherry tomatoes. ~380 cal
Lunch
Quinoa Tabbouleh Bowl
Quinoa with parsley, mint, tomatoes, cucumber, lemon, and olive oil. Topped with chickpeas. ~500 cal
Snack
Green Tea & Pistachios
Green tea with a small handful of pistachios. ~160 cal
Dinner
Shrimp & Vegetable Paella-Style Rice
Brown rice with shrimp, peas, bell peppers, saffron, and olive oil. Side salad. ~570 cal

Day 4 — Thursday

Breakfast
Spinach & Feta Omelet
Omelet with spinach, feta, and tomatoes. Side of sliced orange. ~370 cal
Lunch
White Bean & Tuna Salad
Tuna with white beans, red onion, celery, parsley, and olive oil-lemon dressing. ~470 cal
Snack
Walnuts & Dried Apricots
Small handful of walnuts with 2 dried apricots. ~170 cal
Dinner
Mediterranean Chicken Stew
Chicken with tomatoes, olives, artichokes, and garlic. Served over whole-wheat couscous. ~560 cal

Day 5 — Friday

Breakfast
Greek Yogurt Parfait with Granola & Berries
Plain Greek yogurt with low-sugar granola, raspberries, and a few chopped almonds. ~380 cal
Lunch
Grilled Vegetable & Hummus Wrap
Whole-wheat wrap with hummus, grilled zucchini, peppers, eggplant, and greens. ~480 cal
Snack
Olives & Feta
Small bowl of olives with a few cubes of feta. ~150 cal
Dinner
Grilled Sardines with Roasted Vegetables
Sardines with roasted sweet potato, red onion, and a lemon-herb salad. ~530 cal

Day 6 — Saturday

Breakfast
Shakshuka
Eggs poached in a tomato-pepper sauce with olive oil, paprika, and cumin. Side of whole-grain bread. ~420 cal
Lunch
Leftover Chicken Stew + Salad
Reheat Thursday's chicken stew with a large green salad. ~500 cal
Snack
Apple with Almond Butter
Sliced apple with 1 tbsp almond butter. ~170 cal
Dinner
Mediterranean Baked Salmon
Salmon with lemon, herbs, and olive oil. Served with roasted Brussels sprouts and wild rice. ~590 cal

Day 7 — Sunday

Breakfast
Whole-Grain Pancakes with Fresh Fruit
Whole-grain pancakes topped with mixed berries and a dollop of Greek yogurt. ~400 cal
Lunch
Mediterranean Mezze Plate
Hummus, olives, feta, cucumber, tomatoes, whole-wheat pita, and a hard-boiled egg. ~520 cal
Snack
Green Tea & Walnuts
Green tea with a small handful of walnuts. ~160 cal
Dinner
Turkey & White Bean Chili
Lean ground turkey with white beans, tomatoes, peppers, and spices. Side of avocado. ~540 cal

Master Grocery List

Proteins

Salmon fillets (2) · Cod (2) · Sardines (2 cans) · Shrimp (1 lb) · Chicken breast (2) · Ground turkey (1 lb) · Tuna (2 cans) · Eggs (1 dozen) · Plain Greek yogurt (2 tubs) · Feta · Hummus

Vegetables & Fruits

Spinach (2 bags) · Mixed greens (2 bags) · Kale (1 bunch) · Broccoli (2 heads) · Brussels sprouts (1 lb) · Bell peppers (4) · Zucchini (3) · Eggplant (1) · Tomatoes (3 large + 2 pints cherry) · Cucumbers (3) · Red onions (2) · Carrots (1 bag) · Celery (1 bunch) · Garlic (1 bulb) · Fresh parsley & mint · Lemons (4) · Oranges (2) · Blueberries (1 container) · Raspberries (1 container) · Mixed berries (1 bag frozen) · Apples (3) · Avocados (4) · Artichoke hearts (1 jar) · Olives (1 jar) · Capers (1 jar)

Whole Grains & Legumes

Rolled oats · Quinoa (1 bag) · Farro (1 bag) · Brown rice · Wild rice · Whole-wheat couscous · Whole-wheat pita · Whole-wheat wraps · Whole-grain bread · Lentils (1 bag) · Chickpeas (2 cans) · White beans (2 cans) · Low-sugar granola

Pantry Staples

Extra virgin olive oil (plenty) · Almonds · Walnuts · Pistachios · Chia seeds · Honey · Dark chocolate 85% · Dried apricots · Tahini · Olive oil mayo (optional) · Spices: cinnamon, cumin, paprika, saffron, oregano, basil, thyme, rosemary, bay leaves · Low-sodium vegetable broth · Dijon mustard · Balsamic vinegar · Red wine vinegar

Beverages

Green tea · Sparkling water with lemon

Sodium-Watch Tips